Ironman Coeur d'Alene

What a great event. Early start, very leisurely swim (the downside to the pro start being 35mins earlier than the mass start is the lack of feet to choose from) - I chose badly andafter the first loop, there was no group in sight ahead to bridge up to, so I just sat in and took it real easy. The bike is beautiful, and fairly challenging - its undulating through the middle section of each of the two loops and there was a headwind on the flat return which slowed it down a bit too. The Trek got tested in earnest today and it passed with flying colours. What a sweet ride! Given there were a few teething problems - I'd only managed to ride it for about 4 hours since I arrived on friday with the race set up, so there's still some tinkering to do, and i managed to knock the front derailleur on mounting so I had a grizzly sound coming out of it in the big ring for the whole 180km. Oops.

And despite nearly talking myself into the run leg yesterday (and putting shoes in T2 bag and some gels etc, 'just in case'...) I managed to control myself and only ran the first 2 miles just to cool the legs down after the ride, and get the benefits from doing the race sim. Very proud of myself for showing such self-discipline! There was a BIG part of me that wanted to carry on, but that would have defeated the point and probably ruined me! Thought I rode OK given lack of race prep and no taper (though given some time off to let the bruising go down after monday's clash with the bus/road... does that count as taper?), so thumbs up for the nice intensity training ride today. Power meter (powertap) also makes for interesting viewing - having never trained with power before, I was very interested to see the live feedback. Not looked at the detail yet, but the average was 2 watts off what I'd figured I rode at (or what I 'targeted' for the ride as normal effort). Think the variability around this might be horrendous though! Something to work on at least.

Great to meet Blake, Gabriela and Emily - and Tristan in person from Team Timex. Blake (Becker) came 10th pro, Gabriela 6th woman pro, and Emily wa 7th I think in her age group. Good day! Headed back to the finish area in a little while to watch the finishers up to Midnight... amazing stuff. Saw Mark P and Albert briefly too - they are both ANIMALS! :)

Exciting riding on Park Lane

An eventful few weeks... apologies for radio silence. Still 'easing' back into training, being careful not to overdo anything, but generally seem to be coping fine. Running still seriously capped, and orthotics on their way, and there's even a (more dedicated) core programme and a splash of aquajogging going on, so hopefully I will remain injury free from now on! So why am I not at the pool at this time in the morning? Mainly as there's a rather large chunck of my right palm missing, and quite a lot of skin from my right knee, hip and elbow now being used as new road surface on Park Lane after being wiped out by a The Big Bus Company last night. Ouch. Right hip has swollen up nicely. But I got away lightly - could have been MUCH worse - nothing broken :) Bike a bit messed up and will have to see how the swelling goes for training etc this week.

Swimming's got a bit of a lift in terms of technique - started twice monthly sessions at the endless pool with Swim for tri. Noticed the difference already - turned my Tooting 5km swim from a wallow into something resembling swimming again. My stroke seems to deteriorate quite quicly without fairly regualr attention - and video analysis and one-on-one seems to be doing the trick right now. Hoping that with some work and more coaching, I might be able to make some real gains on the swim.

But off to Idaho this week for IMCdA. Rather unfortunate timing for the race for me all in all; we'll see what the weekend brings. Agreed with Steve that this one is NOT for racing! If hip allows, I'm just just going to try to train through and fingers crossed do the swim and bike (there's NO WAY I want to just watch it - that would drive me insane!) - I really want to try out the new orange Trek TTX in race conditions too. Trip should be fun even if I'm not racing as I'll get to meet a few of my team mates from Timex - will be good to put names to faces, having missed the team camp back in the Spring.

And I've managed to omit the fact that I've been running some Timex ironman clinics at Pure Sports Med (with the support of PSM and Serpentine) - the last one of which is tonight - 6:30, Threadneedle St, Bank. Let me know if you want to come along. Ironically this one is on injury prevention for ironman athletes - you'll be glad to hear that I am not giving the talk!!! Three specialists from PSM are presenting and it should be really interesting. I'll certainly be taking notes!

Check out a great interview with Charlesy (from Epic) on xtri Can't wait to hear the stories from Epic Italy ;)

Cesenatico 2

Got back from Italy on tuesday... the last couple of days had been a bit rainy, so it wasn't too hard to leave. The second week was great fun, and I even got quite a bit of work done - a good test of whether the training-work balance will work out long term.

The good news is that I have a new hobby for the next few weeks- aquajogging. The bad news, then, is that I was a bit hasty in saying my shins were recovered. After the first week, they didn't bear up too well so I'm off running again and going to see the physio/podiatrist etc - whatever it takes. What this means for the season is that I won't be racing IM CdA, which is a big shame. I'll still go over tho, so I might well do a race prep brick there. Good practice. Hoping that I'll be all sorted and back on track for IMUK in September, tho it seems my race season is slipping and slipping. At least my ride and swim will get some quality time :)

All in all, the camp was a great fortnight, with some amazing people on it. Was also great to catch up with the legend that is my coach, Steve, swim coach Dan (www.swimfortri.com) and even Kev was there (www.cycledoctor.com). Good luck to everyone else for the race season ahead - especially for the Ironman first timers!

Photos of aquajogging thanks to Julian.

Cesenatico 2008

I'm finally feeling better. Until last week wednesday I was still pretty much off training, but now that period seems a world away. I've just got off the phone from one of the specialist sports docs from Pure Sports Medicine (amazing integrated sports medicine outfit in London - www.puresportsmed.com) who confirmed that I've probably been suffering from post-viral fatigue, following my miserable January virus which knocked me out for 2 weeks. Epic camp off the back of 6 days recovery after that probably wasn't the best way to recovery, and hence I found Feb and March hard going, and April a complete write-off training (and racing-wise). The shins are doing ok ... the rest helped that too - and the fatigue was probably the main reason that they kicked off in the first place.

But now that's all in the past, and I've just finished a week's solid 'test' training here in Italy to make sure I am back on form. Only my run feels a bit sluggish, unsurprising given 6 weeks of little or no running, but my cycling and swimming are feeling good. With another 6 days in Italy (and GLORIOUS sunshine so far) I'll see how I cope with some longer sessions :) I love this stuff! Its also with a great group of people (and some incredible athletes), and all very relaxed. Just finished my rest day (total 6kmin the pool and that was it!), now we're headed down the beach to a local pizzeria for dinner. Ciao!

IM beer

This is what I was greeted by on my way out to the start on race day thanks to the next door neighbour, AJ. It sums up the generosity and enthusiasm of the Port residents :)

Race day

It didn't go as planned! The swim started well, but after about 15-20 minutes my lats and shoulders started to feel really tight. So I slowed up a bit, then my shoulders started to cramp up repeatedly. Must have made for some comical swimming. I managed to finish the swim just about - and hauled myself over to the change tent. The time was now irrelevant - the swim was over and that was all that mattered. I was just glad not to have to use my arms again any time soon. I was struggling in T1 - getting things into the pockets on the back of your tri suit when your shoulders don't really want to move anywhere is quite challenging, but the volunteers were very helpful! Collected the bike, still feeling a bit dazed from the swim. Out onto the roads, my legs weren't feeling too good and through town I could barely get the bike moving. I just told myself I needed to warm into it. Then the first of the rollers out of town hit and that's when the problems became apparent. My right glute started cramping severely. I hit the top of the hill and got off to stretch it. A couple of minutes later and resorting to using a large fence post to put pressure into it (much to the entertainment of a couple of spectators) I got back on the bike returning to the 'maybe it just needs to work itself out' theory. But then it got worse. The next rise was done one-legged. As I couldn't turn over my right leg. Stop. Stretch. I'm now only about 5km out of town. Another spectator looks at me and says "just over 170kms to go!" in an encouraging way. I try to squat to stretch out my legs and ass but don't manage to get more than half way down. Back on the bike, I can't even clip in my right leg so I free wheel down to a turn off, remove my race belt and roll through the back streets towards Bob and Jan's where luckily Erin is in and I tuck into some breakfast. That was about 8am. The rest of the day was spent trying to loosen up - I couldn't lift my arms above shoulder height at 8 and my glute was a knot, but mobility eventually returned and I did a shift in the massage tent as a table cleaner for a few hours in the evening to soak up the atmosphere. Last year I had a real issue with the DNF here (pulled ligament in back during race week) and just wanted to disappear that afternoon, but that was then. Of course I was a little gutted that I wasn't finishing or achieving what I come to achieve, but there's plenty more races to be had this year and this was just a 'test race' at the end of base. I had a great day in the end and really enjoyed the week.

Remarkably, Port Mac is one of my favourite races. One of these years, it'll be good to me. Until then, its a great town with beautiful scenery, amazing local support and the friendliest bunch of people you could hope for.

Big thanks to Bob and Jan (and Ian and Erin) for putting me up (or putting up with me) over race week. Its been very relaxing! Also to Natalia - wthout whom the dirty dancing competition would have been lost ;) (the meltdown party is HILARIOUS). AJ next door for the support and adopted family at CBA.

Congrats to Charlesy for a cracking time and getting a spot at Hawaii (and thanks for the wheels - sorry I couldn't break in those tyres any more for you).

I'm taking a few days off, letting the cramping go completely. Plus the weather here has taken a turn for the worse... must be nearly time to flee the country. I'll revisit this cramping issue in a few weeks/months post a trip to the doc back in the UK... there's a bit of an involved story behind it!

See you next year, Port!

Rolling up for the start line

Race day is tomorrow... legs seem good enough to have a crack, so its game on. The last few days have been hilarious, begging and borrowing kit from all over the place to make up something to compete on, as I only came to Oz with training kit. The kit from sponsors hasn't made it to me yet, as this race is a bit early in their schedule.

So... thanks to Charlesy for the wheels (and Mike too but unfortunately his wheels - Zipp 440s (stet) from the early 1990s - were a little risky to ride on), Jan for the hat, Natalia and Bob for the CO2 cartridges, levers etc, and a few more I am sure I've forgotten. Entertainingly, my old training bike looks very scraggy in the pro line-up (and

Its 4:30pm and I'm fed and winding down for a good night's sleep. See you tomorrow :)

Difficult choices

I've been a bit quiet on here for a few weeks - mainly because I don't like writing about the bad stuff. But I guess its time to come clean. I've been nursing an injury for a couple of weeks. Shin splints - the version where the membrane on the medial side of the lower shin bone gets inflamed and painful. It started out very innocently, and caught early I figured it would be dealt with pretty quickly. Ironically, a mate back home emailed me when it all started off with his own injuries, and I remember thinking how lucky i was to be getting it sorted early! Little did I know that it was going to become a bit of an extended episode. Tried a few things/various experts advice, most recently just having 4 days completely off training (just ice and anti-inflammatories) to let them settle. Having already missed most running sessions from the 10 days prior, and even the bike sessions becoming a little soft as my mood got worse, this didn't come as a complete surprise. I wasn't even allowed to swim! This is not exactly how I had wanted the last few weeks before the first race of the season to be, but you gotta roll with the punches, right? Feel a bit sorry for the poor house amtes who have t bear the brunt of an injured athlete not allowed to train!

So it seems that in the next week I will have to make a few decisions based on whether I'm recovered at all/enough to race (I sure as hell don't fancy a marathon with shins and then a few months of no running to pay for it!), or just to do the swim/bike or not even start. Am still hoping that it all settles down and its fine come next week. Hope for the best, plan for the worst. Luckily its just one of many races, so it wouldn't be the end of the world. Will be taking advice from coach and sports doc in the next few days and see what is/isn't possible.

No sign of bike. At least that's one less thing to worry about - getting a new bike set up the week before an IM! My cervelo's in for a service instead.

Will check in over a few days!

Number 37

Port Mac is only 4 weeks away - that has come around VERY quickly. Have been pretty relaxed about the return of race season as my base continues right up to Port, and then training changes for the race season, with Port just being the end of base 'test' race. No 37 is my start number - it'll be my first race as a pro. I think nearer the time this might make me feel a bit nervous, but I'm ok at the moment... looking forward to the experience! I'm happy just continue working away at the training schedule Steve sets in the meantime. But still, I can't wait to be racing again :) Got wind that the new bike may be shipped in time - so finger's crossed that the new Trek Equinox (in full-on Team Timex colours - a brazen orange!) lands on the doorstep before the beginning of April... though time is running out!